Short warm-up with Barts heading down to Opera House gates for the 4×10 min intervals – only wanted to do half. Waited 5 min then realised (along with Barts, Timmy, Jeet and JFen) we’re at the wrong start-zone.
Nevertheless, joined Timmy for 2 reps. He went out hard on #1 and I did my best to follow. Took 5 min before the legs warmed and come the hills, I was able to finish strong. #1 was 200m shy of the stone pillars. Gave myself a 50m handicap for #2 (net downhill), felt stronger and finished 50m past the Opera House Gates! A good negative split. To my delight, I ran down Timmy at Farm Cove despite a 50m head-start.
20 min segment was 5.6km at 3:34 min/km.
Splits – 3:37, 3:43, 3:37, 3:21, 3:24 and 3:33 (600m).
Re-linked with Barts, Jeet and JFen for a 5km warm-down.
12km all up. Despite the short workout, quads pretty tired.